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Hutchinson, Kansas
Salt City Striders Home Page
| FAIR WEATHER RUNNERS - IT'S HERE!!!!!!!!!! |
| WEEKEND WARRIORS - IT'S YOUR TIME OF YEAR! With plenty of daylight and warmer weather (finally) it's that time of year when many of us dust off our running shoes, ball gloves, bicycles etc. The urge to get out is a temptation few of us can resist. That little 'paunch' most of us put on in the winter has got to go - and the sooner the better. You might think - if I run 1 mile today, 2 miles tomorrow, 3 miles the next day----within a month I will be up to my target of 30 miles per week. Sound good? Fortunately for most of us our highly ambitious aspirations of getting in shape often quickly dwindle to a more realistic schedule (or else we get overuse injuries). The proper way for a runner to get back in shape is to evaluate where you are now, set a goal of where you want to be at a certain point of time, and work on a realistic training schedule to achieve your goal. For example, if you are not exercising at all now you may want to start walking and slow jogging no more than 30 minutes a day, 3 or 4 times a week. Gradually increase your time and distance (not speed) until you reach an hour a day, 4 or 5 days a week. Most experts recommend that you increase your milage about 10% a week. Once you have achieved you time and milage goal then, and only then you may (or may not) want to increase your speed. Never try to increase speed and distance at the same time or you are risking injury. Some people like me are content to plod along slowly and never try to go really fast. My goal is to be a lifelong runner and just participate in and finish races, not win them. This does 2 things for me, it improves my health and it helps me prevent injuries. Remember, the further and faster you go, the higher your risk of injury. However, for you competitive spirits out there, just remember TO gradually increase your milage and speed, and do strengthening hill work a few weeks before your big event and good luck! Another important aspect of injury prevention is warming up and stretching. Most experts agree that you should warm up before exercising, anywhere from 10 to 20 minutes is usually recommended. The shorter the race the more you should warm up because you will be stressing yourself more right out of the chute. Some experts also recommend you stretch before you exercise and almost all recommend stretching after exercise. This will help get rid of the lactic acid that has built up in your legs and keep you from being so sore. My wife and I have also discovered when running marathons that occasional walking breaks durring the race and a nice long walk several hours after the race will help prevent soreness the next day. No matter what your goals are remember the most important thing is to have fun and enjoy your running, that way you will want to get up in the morning and do it again (unless you are over the age of 50 and then you should only run every other day)! |
LAST UPDATED August 20, 2008. SUNNY DAYS ARE HERE AGAIN----DON'T FORGET THE SUNBLOCK!!!!!!!!!!!-HAVE ANY OF YOU BEEN TO RICE PARK TO RUN LATELY? IT IS IN TERRIBLE SHAPE! PLEASE CONTACT THE CITY AND ASK THEM TO IMPROVE THIS MUCH USED TRAIL. YOU CAN EMAIL THE CITY AT info@hutchgov.com , by snail mail at 125 EAST B ST. , OR BY TELEPHONE AT 694-2611 OR 694-25673. THIS IS A PERSONAL REQUEST BY THE EDITOR - HANK COX - THANK ALL OF YOU WHO HELP!
| Race-Name | Distance | Location | Contact |
| WHITE LINE FEVER-7:30 AM, MONDAY, SEP 1, 2008 | 10 MILE, INDIVIDUAL OR RELAY | STARTS AT BRIT SPAUGH PARK-GREAT BEND, KS | BARTON COUNTY COMMUNITY COLLEGE TRACK |
We strive to be accurate when giving unofficial race results and information but please consult the official results and race information sites if accuracy is important to you!